Woodlands Fitness Centre

The Winter Blueprint for Summer Bodies: Sustainable Transformations

Sunday 2nd March 2025

As winter continues to wrap its chilly embrace around us, it's easy for some to cozy up and let our fitness goals hibernate until warmer days.

However, the secret to sculpting that coveted summer body lies in the winter months.

This period of the year serves as the ideal canvas for building a foundation of sustainable habits that pave the way for a successful body transformation.

1. Time for Transformation:

Winter provides a generous time frame to embark on a fitness journey.

By starting early, you allow your body the necessary time to adapt to gradual changes, avoiding the pitfalls of crash diets or extreme workout regimens.

Sustainable transformations are about consistency and patience, virtues that winter's longer nights and colder days encourage.

2. Building Healthy Habits:

Winter's routine-setting nature enables the establishment of healthy habits.

Whether it's committing to regular workouts, preparing wholesome meals, or ensuring adequate sleep, the season offers a conducive environment for cultivating the practices that contribute to a successful body transformation.

These habits not only support physical changes but also foster a positive mindset.

3. Staying Active Indoors:

The colder weather might deter outdoor activities, but it opens doors to various indoor exercises. Especially gym sessions.

Winter allows for versatile training routines that cater to individual preferences.

By diversifying your exercise regimen, you keep things engaging and prevent monotony, making it more likely to stick to your fitness plan.

4. Nutrition Planning:

Winter's harvest offers an abundance of nutritious foods that can be incorporated into a well-balanced diet.

Utilise the season's produce to create meals rich in vitamins and minerals, supporting your body's overall health.

Planning and preparing nutritious meals during winter establish a foundation for a sustainable and nourishing approach to nutrition.

5. Mindset Shift:

Winter's introspective atmosphere invites a shift in mindset, making it an opportune time for self-reflection.

Set realistic goals, acknowledge potential challenges, and strategise for long-term success.

Embrace the winter months as a period of personal growth and transformation, understanding that changes in your body require a holistic approach that extends beyond mere physical appearance.

6. Avoiding Quick Fixes:

The allure of rapid transformations often leads to disappointment and health risks. Winter encourages a departure from the quick-fix mentality, emphasising the importance of gradual progress.

By setting realistic expectations and appreciating the journey, you are more likely to achieve lasting results that extend beyond the summer season.

In conclusion, building a summer body in the winter is not just about aesthetics; it's a holistic commitment to a healthier lifestyle.

By leveraging the unique attributes of the winter season, individuals can lay the groundwork for sustainable transformations that extend well beyond the warmer months.

Embrace the winter as your ally in achieving long-lasting positive changes and greet the summer with a body that reflects the patience, consistency, and dedication invested during the colder days.

For more guidance, tips and information, please read the rest of our newsletter.

But first, here are our opening times, links to our website, some prices and more…

Gym Only membership:

Joint/Student (per month):

12 months: £25
3 months: £28
1 month: £31

Student prices are only for students in full time education.

Single (per month):

12 months: £30
3 months: £33
1 month: £36

Student prices are only for students in full time education.

Gym & Small Group PT Membership:

Unlock your fitness journey with our Gym & Small Group PT Membership.

Experience expert trainers and a diverse range of small group personal training sessions tailored to every fitness level.

Elevate your workouts and join a community committed to achieving wellness together.

Attending regular small group personal training sessions goes beyond the physical aspects of fitness. It provides a holistic approach that encompasses motivation, variety, social connection, and expert guidance.

Whether you're a fitness enthusiast or a beginner, these small group personal training sessions offer a supportive environment to help you achieve your health and wellness goals.

The Woodlands Gym & Small Group PT Membership provides comprehensive support at an affordable price.

The Gym & Small Group PT Membership includes:

Access to 21 classes per week
Classes limited to 8 participants for focused attention.
Unlimited gym access.
Expert advice on setting calorie targets.
Nutritional support to enhance your fitness journey.

Classes include:

Condition
Total
Upper
Lower
Core
Circuit
HIIT
Kettlebells

Small Group PT sessions are typically 45 minutes. However, we also offer 30 minute classes. These are condensed versions of our normal 45 minute groups, designed to pack in high intensity exercise to push you to the next level and really make the most of your time here!

These sessions are strictly limited to 8 people! This is to ensure you get a higher quality of coaching and support.

We always prefer an informal approach so we will be maintaining the booking forms in the gym.

All bookings can be made in the gym, by phone, e-mail or via social media.

How you book in isn't important; we just care that you attend regularly.

Here is a list of our group training sessions:
www.woodlandsfitnessrowsley.co.uk/group-pt-timetable

Small Group PT membership prices

Joint/Student (per month):

12 months: £30
3 months: £33
1 month: £36

Student prices are only for students in full time education.

Single (per month):

12 months: £34
3 months: £37
1 month: £40

Student prices are only for students in full time education.

Personal Training Packages:

The benefits of personal training outweigh your fears by a long shot and we can really help you achieve your goals. At Woodlands, we want to maximise your fitness experience.

Price per session (WFC Members):

These prices are for members who have an active WFC membership.

30 minutes:

3 sessions per week: £12.50
2 sessions per week: £13.00
1 sessions per week: £14.75

45 minutes:

3 sessions per week: £18.00
2 sessions per week: £18.50
1 sessions per week: £20.25

60 minutes:

3 sessions per week: £23.50
2 sessions per week: £24.25
1 sessions per week: £26.00

Price per session (Non WFC-Members):

These prices are for members who do not have an active WFC membership.

30 minutes:

3 sessions per week: £15.50
2 sessions per week: £17.50
1 sessions per week: £24.00

45 minutes:

3 sessions per week: £21.00
2 sessions per week: £23.25
1 sessions per week: £29.50

60 minutes:

3 sessions per week: £26.75
2 sessions per week: £28.75
1 sessions per week: £35.00

Please note:

These PT packages include:

Gym & Small Group PT Membership
Calorie target setting advice.
Nutritional support.

All PT packages are sold in 4 week blocks. All PT sessions must be used within a pre-agreed time period.

We use time limits with our personal training packages to encourage frequent and consistent training. Packages can be designed to your individual needs.

At least 24 hours notice of cancellation is required for all appointments just so we have sufficient time to rebook the slot. Notice of less than 24 hours will incur a full payment of the session fee. These are standard terms for all good PT's.

We can adjust the time limits in advance to take into account holidays, business trips, etc.

Personal Training Membership Options:

These memberships include:

1-6 personal training sessions per month
Classes membership.
Gym membership.
Calorie target setting advice.
Nutritional support.

Prices from £43 per month

Here is a link to our personal training membership options:

www.woodlandsfitnessrowsley.co.uk/pt-memberships

Opening Hours:

Monday: 7.30am 8.30pm
Tuesday: 8.30am 8.30pm
Wednesday: 7.30am 8.30pm
Thursday: 8.30am 8.30pm
Friday: 7.30am 8.00pm
Saturday: 8.00am 2.00pm
Sunday 8.00am 2.00pm

We always want to know what you think of the Woodlands Fitness Centre the gym, prices, personal training, group personal training, and anything else.

Please speak to us at the gym, email any feedback and suggestions to the email address at the end of this newsletter.

Thanks,

GW

Experiment with carb cycling if you’re looking to manipulate fat loss and muscle retention

Carb cycling is a dietary strategy that involves alternating between high-carb, low-carb, and moderate-carb days throughout the week.

This approach can help manipulate fat loss while preserving muscle mass. On high-carb days, you fuel intense workouts and support muscle recovery, while low-carb days encourage your body to burn fat for fuel.

Carb cycling can be effective for athletes, bodybuilders, or anyone looking to optimise body composition, but it requires careful planning to ensure nutrient needs are met. It’s important to experiment with different cycling patterns to find what works best for your body and specific fitness goals.

Work All Major Muscle Groups Evenly to Avoid Imbalances

To ensure balanced muscle development, it’s crucial to target all major muscle groups during your workouts.

Focusing too much on certain muscles, like the chest and arms, while neglecting others, like the back and legs, can lead to muscular imbalances, poor posture, and potential injury.

Implement a comprehensive training program that includes exercises for the upper body, lower body, and core.

For example, alternate between push and pull movements, and incorporate both upper and lower body days. By addressing every major muscle group evenly, you promote overall strength, improve symmetry, and maintain functional movement patterns.

Recalculate your calorie needs periodically as your weight and activity level change.

As you progress through your fitness journey, it’s important to recalculate your calorie needs regularly to ensure that your intake aligns with your goals.

Your calorie requirements can change as your body weight fluctuates, or as your activity level increases or decreases. If you’re losing weight, you may need to adjust your intake to continue progressing, and if you’re building muscle or increasing activity, you may require more fuel.

By recalculating your calorie needs, you can make sure you’re not under or over-consuming, ensuring sustainable progress and achieving your fitness and health goals.

Use a Split Routine (e.g., Upper/Lower or Push/Pull/Legs) for Focused Training

A split routine involves dividing your workout into specific muscle groups on different days, such as upper/lower body or push/pull/legs.

This approach allows you to focus more intensely on each muscle group, giving it adequate time to recover between workouts.

For example, a push day could target the chest, shoulders, and triceps, while a pull day focuses on the back and biceps.

A well-structured split ensures you avoid overtraining any one muscle group while maintaining balanced strength development. It also gives you the flexibility to adjust volume and intensity depending on the muscle being trained.

Avoid overeating healthy foods, as even healthy fats and nuts are calorie-dense.

While healthy foods like nuts, avocado, and olive oil are great for you, they are also calorie-dense, meaning they can quickly add up if portion sizes aren’t controlled.

Healthy fats are important for hormone regulation and overall health, but consuming them in excessive amounts can hinder your progress if you’re trying to manage your weight.

It’s essential to be mindful of serving sizes, especially with high-calorie foods, and practice portion control. Using measuring spoons or weighing out servings can help you avoid overeating while still reaping the benefits of healthy fats in your diet.

Monitor your progress by taking weekly pictures or measurements, not just relying on the scale.

While the scale can be helpful for tracking weight changes, it doesn’t provide the full picture of your health and fitness progress.

Body composition changes, like losing fat and gaining muscle, may not show up on the scale right away.

Taking weekly progress photos and measuring key areas of your body, such as waist, hips, and arms, allows you to track changes over time.

These visual and measurement-based milestones provide a better understanding of how your body is transforming, keeping you motivated and focused on non-scale victories that reflect true progress.

Recipe of the week: Protein-rich slow cooker recipe honey sesame chicken

Ingredients:

2 lbs boneless, skinless chicken breast
2 cloves garlic, minced
120ml honey
120ml low-sodium soy sauce
60ml tomato puree (or ketchup)
30ml extra-virgin olive oil
1 small onion, chopped
1 tbsp ginger, grated
1/4 tsp red pepper flakes
80ml water
3 tsp arrowroot flour
3 tbsp sesame seeds

Directions:

1. Combine the onion, garlic, honey, soy sauce, tomato puree, oil, ginger, and red pepper flakes.
2. Cut the chicken into slices and place them into the crock pot.
3. Cover the chicken with the honey mixture and cook everything on low for three to four hours.
4. For the last 30 minutes, remove the chicken from the crock-pot, leaving the sauce remnants.
5. Dissolve the arrowroot flour in water and pour it into the crock pot, combine this with the sauce that’s already in the crock pot.
6. Cook this on high for about 10 minutes or until the sauce has thickened.
7. Once the sauce has thickened, return the chicken to the pot and stir until serving.
8. Top the chicken off with sesame seeds.

Enjoy your meal!

Exercise of the week: Trap Bar Squats

Trap bar squats are a variation of the traditional squat performed using a trap bar (also known as a hex bar).

This type of barbell is shaped like a hexagon, allowing the lifter to step inside and hold the handles at their sides, resulting in a different weight distribution and grip compared to a regular straight barbell.

Muscles Worked by Trap Bar Squats:

1. Quadriceps: Primarily responsible for extending the knees.
2. Glutes: Engage during hip extension.
3. Hamstrings: Assist in hip extension.
4. Calves: Help stabilise the ankles.
5. Core Muscles: Stabilise the torso to maintain proper posture.
6. Lower Back: Supports the spine and maintains an upright position.
7. Trapezius and Forearms: Assist in holding and stabilising the bar.

How to Do Trap Bar Squats:

1. Setup: Position yourself in the centre of the trap bar with feet hip-width apart.
2. Grip: Bend at your hips and knees to grasp the handles firmly, palms facing each other.
3. Position: Keep your chest up, back straight, and look forward. Engage your core muscles.
4. Lift: Push through your heels to extend your knees and hips simultaneously, standing up straight.
5. Squat: Lower yourself by bending your hips and knees, keeping your back straight and the bar close to your body. Go down until your thighs are at least parallel to the ground.
6. Repeat: Drive through your heels to return to the starting position. Repeat for the desired number of reps.

Why Trap Bar Squats Are Worth Doing:

1. Reduced Lower Back Strain: The neutral grip and balanced weight distribution put less stress on the lower back compared to traditional barbell squats.
2. Improved Form: Easier to maintain proper posture and alignment, making it a safer option for beginners and those with mobility issues.
3. Enhanced Quad Activation: The more upright torso position places a greater emphasis on the quadriceps.
4. Versatility: The trap bar can be used for both squats and deadlifts, making it a versatile piece of equipment.
5. Balanced Load Distribution: The weight is centred more naturally around the body, promoting better balance and stability.
6. Strength Development: Builds overall lower body strength, which is essential for athletic performance and functional fitness.
7. Joint-Friendly: The ergonomic design can be gentler on the joints, particularly the knees and hips, compared to other squat variations.

In summary, trap bar squats offer a safe, effective, and versatile method for building lower body strength and improving overall fitness.

They are particularly beneficial for those looking to reduce strain on their lower back while still performing a compound, multi-joint exercise.

Useless Facts

Honeybees have a type of hair on their eyes!

A jellyfish is 95 percent water!

In Bangladesh, kids as young as 15 can be jailed for cheating on their finals!

The katydid bug hears through holes in its hind legs!

The Woodlands Fitness Centre Ltd
A: Unit 27, Molyneux Business Park, Darley Dale, Derbyshire, DE4 2HJ
T: (01629) 733 123
E: woodlandsfitness@yahoo.co.uk
W: www.woodlandsfitnessrowsley.co.uk